The “Slow Carb Diet” is a set of guidelines outlined by Tim Ferriss in his book The 4-Hour Body. The book encourages people to improve their lives through self-experimentation. In the section on “Subtracting Fat”, the slow carb diet is described as a method for better weight loss through simplicity.
What is the Slow Carb Diet?
The slow-carb diet is an eating plan based on five rules. The diet aims to optimize weight loss and overall health. The slow-carb diet is based on very low carbohydrates and high protein consumption. The plan involves consuming a limited list of foods for six consecutive days, with one free day once a week. During the diet days, you should limit yourself to four meals per day and avoid consuming refined carbs, fruits, or high-calorie drinks.
Ferriss suggests that it’s effective for rapid weight loss and suggests that it is possible to lose body fat by optimizing diet, exercise, or your supplement regimen. Ferriss wrote of the diet on his blog: “It’s not unreasonable to expect to lose 10-20 lbs of fat, even without exercise.” The slow carb diet leans heavily into the idea that you can get big results from making small changes. Ultimately, the slow carb diet promises to help people burn fat and lose weight.
How to Follow the Slow Carb Diet
The slow carb diet has five rules that followers are expected to adhere to:
Rule #1: Avoid “White” Carbohydrates
This diet requires you to stay away from starchy foods and anything made from grains (including corn, rice, and quinoa), potatoes, and flour. That includes carbs that can be white. Meaning, no bread, pasta, rice, potatoes, or grains. This diet requires avoiding any “white” carbohydrates. These include all kinds of processed carbohydrates that are made from refined flour, including pasta, bread, and cereals.
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If you are looking to increase strength, you’re allowed to consume these foods within 30 minutes of finishing a resistance-training workout. However, if you want to lose weight, you should avoid these foods altogether during diet days.
Rule #2: Eat the Same Few Meals Repeatedly
Eating the same meals over and over again will reduce the pressure of dieting and the risk of overeating. The creator of this diet states that even though there are thousands of foods available, there is only a handful of foods that will not cause you to gain weight. You don’t need to have the exact same thing at every meal, but the diet encourages having just a few of the same dishes, especially for breakfast and lunch. The idea is to mix and match the allowed foods from each food group to build meals and repeat these meals every day.
Rule #3: Don’t Drink Calories
Compared to solid calories, liquid calories are less filling and have very little nutritional value. The diet encourages having plenty of water. Followers can also have unsweetened tea, coffee, or any other calorie-free beverage, but discourages drinks that contain significant calories. This diet recommends drinking plenty of water throughout the day. Other suggested drinks include unsweetened tea, coffee, or any other calorie-free beverage. The basis of this rule is that beverages provide little to no nutritional value. Therefore, the diet suggests that you only obtain your calories from nutritious foods, not drinks.
The diet has an exception of one to two glasses of dry red wine per night. The diet allows you to drink up to two glasses of red wine per day during diet days, preferably dry types.
Rule #4: Don’t Eat Fruit
While fruit is good for you, one of the goals of this diet is to avoid high-sugar foods, which include fruit. The diet suggests that fruits are not helpful when you’re trying to lose weight. Ferriss says that fructose, the sugar in fruits, can increase blood fat levels. Fruits are high in fructose, which is transported into cells via a different transporter than glucose. Once fructose is in the liver, it produces glycerol and increases fat formation. Therefore, the diet recommends you refrain from eating any fruit or drinking fruit juice on diet days. However, you can still consume them on the cheat day.
Read also: Understanding the Slow-Carb Diet
Rule #5: Take One Day Off Per Week
You can set aside one day each week where you can eat whatever you want. Ferriss encourages followers to “go nuts” during this day. On a cheat day, you can ignore the rules and indulge in foods you have been craving. On your cheat day, you can eat any food you want and as much as you want. Having a cheat day once a week is intended to prevent your metabolic rate from slowing down as a result of low-calorie consumption. The slow-carb diet allows you to choose one day per week when you can eat anything you want. On this day, you do not have to follow any of the other rules. As such, this eat-anything day is meant for you to indulge in any food and beverages you might be craving without fear of gaining all the weight back.
What Foods Can You Eat on the Slow Carb Diet?
The diet breaks foods into five groups: protein, legumes, vegetables, fats, and spices. The diet recommends picking a few foods from those groups and sticking with them because, as he says, the more foods you can choose from, the more likely you are to go off of the diet. The slow-carb diet recommends building your diet around these foods: Each meal should focus on animal protein, vegetables, and legumes, and you can have as much of these as you’d like.
Proteins
- Eggs (Egg whites with 1-2 whole eggs)
- Chicken (breast or thigh)
- Fish
- Beef (preferably grass-fed)
- Pork
- Lamb
- Lactose-free, unflavored whey protein powder
Legumes
- Lentils
- Black beans
- Pinto beans
- Red beans
- Soybeans
Vegetables
- Spinach
- Mixed vegetables (broccoli, cauliflower, or any other cruciferous vegetables)
- Sauerkraut, kimchi
- Asparagus
- Peas
- Green beans
Fats
- Butter
- Olive oil (for low-heat cooking)
- Grapeseed or macadamia oil (for high-heat cooking)
- Nuts such as almonds
- Ghee
- Creamer (dairy-free, up to 2 teaspoons a day)
The diet suggests having less of these foods.
Spices
- Salt
- Garlic salt
- White truffle sea salt
- Herbs
Foods to Avoid on the Slow Carb Diet
While the slow carb diet doesn’t put limits on how much you can eat, it does suggest avoiding these foods:
Fruits
That includes both fruit and fruit juices. As rule number four states, fruits are not allowed in the slow-carb diet. Fruits contain fructose, a simple sugar that can increase blood fat levels, according to the slow-carb diet. Additionally, the diet suggests that fructose can enhance the absorption of iron in humans and decrease the levels of other minerals like copper. However, you can have these on the cheat day, if you want.
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Dairy Products
While butter and ghee is allowed, traditional dairy products like milk, cheese, and yogurt are not. Dairy is not recommended on the slow-carb diet. This diet explains that even though dairy products have a low glycemic index, they cause your insulin levels to rise, which seems to be detrimental to weight loss. The diet says the spike in insulin caused by dairy is comparable to that of white bread. For this reason, the plan states that it is best to avoid dairy during the diet days. Nonetheless, cottage cheese is allowed on the slow-carb diet. The diet’s author claims that it contains high levels of the protein casein and lower lactose levels than other dairy products.
Refined Carbohydrates
Ferriss refers to these as “white” carbs, which includes bread, pasta, rice, potatoes, and grains. The slow-carb diet does not allow any fried foods to be consumed on the diet days. Fried foods are occasionally cooked with bread crumbs, which are not allowed in the diet. Also, fried foods are high in calories and often low in nutritional value.
The Cheat Day
The slow carb diet cheat day is part of the main principles of the diet. During this day, Ferriss says you can have whatever you want. On the slow-carb diet, the “cheat day” is meant to ease the mental stress that often comes with dieting. He suggests picking one day a week to do this to “go nuts.” His recommendation is Saturday.
Additionally, the idea is that shifting away from a strict plan for a day, during which you can eat as much as you want of any food, may help prevent your metabolic rate from slowing. This is a side effect that can result from prolonged caloric restriction. On this day, you are not supposed to count calories or worry about what you eat, including alcoholic beverages.
Interestingly, there is evidence that cheat days or “refeeds” may benefit weight loss. A “refeed” refers to a short period during which caloric intake is higher than usual. Some evidence shows that refeeds could stimulate metabolic rate and increase blood levels of the hormone leptin, which may reduce hunger. What’s more, it seems that eating more carbs during refeeds could further boost leptin levels. In fact, a study showed that a three-day carbohydrate overfeeding could increase leptin concentrations by 28% and energy expenditure by 7%.
The slow-carb cheat day is used for its psychological benefits, as well as its influence on hormonal changes that can continue to promote weight loss.
Supplements
Daily supplements are not required on the slow carb diet, but Ferriss suggests several to help fill nutritional gaps and support weight loss. Because a slow-carb diet increases urination and causes some people to lose too much water and electrolytes, you may want to include more of these minerals and electrolytes in your daily routine through food and supplements. The slow-carb diet suggests taking potassium, magnesium, and calcium supplements. A high-quality probiotic, multivitamin, and vitamin D supplement can boost gut health, energy, and immune function, making the slow carb-diet more effective.
Given that this diet could cause a loss of excess water, it’s recommended that you replenish lost electrolytes with the following supplements:
- Potassium: 99-mg tablets with each meal
- Magnesium: 400 mg per day, plus 500 mg before bed to improve sleep
- Calcium: 1,000 mg per day
The slow-carb diet suggests four additional supplements that can aid the weight loss process:
- Policosanol: 20-25 mg
- Alpha-lipoic acid: 100-300 mg
- Green tea flavanols (decaffeinated): Should contain at least 325 mg of epigallocatechin gallate (EGCG)
- Garlic extract: At least 200 mg
This intake regimen is recommended six days a week, with a week off every two months. The daily dosing schedule looks like this:
- Before breakfast: Alpha-lipoic acid, green tea flavanols and garlic extract
- Before lunch: Alpha-lipoic acid, green tea flavanols and garlic extract
- Before dinner: Alpha-lipoic acid, green tea flavanols and garlic extract
- Before bed: Policosanol, alpha-lipoic acid and garlic extract
Policosanol
Policosanol is an alcohol extract of plant waxes derived from sugarcane, beeswax, grains and other foods. This supplement has been shown to significantly increase levels of “good” HDL cholesterol and total cholesterol. Additionally, a study showed that policosanol can help decrease levels of “bad” LDL cholesterol by about 23%. Policosanol has also been shown to be safe and well-tolerated by study participants.
Alpha-Lipoic Acid
Alpha-lipoic acid (ALA) has been shown to be a powerful antioxidant useful for weight loss. The slow-carb diet suggests that ALA assists in weight loss by enhancing the absorption of carbohydrates into the muscles and liver, as they may otherwise be converted into fat. In fact, a study showed that 360 obese people lost a significant amount of body weight after taking 1,200-1,800 mg of ALA per day for 20 weeks.
Green Tea Flavanols
Epigallocatechin gallate (EGCG) is the most abundant and important antioxidant found in green tea. EGCG has been shown to aid weight loss by enhancing the body’s capacity to burn calories by increasing thermogenesis. Skeletal muscles use glucose for energy, and EGCG appears to boost this process. EGCG has been shown to increase the number of glucose transporter type 4 (GLUT-4) molecules in cells, which bring glucose into them. Moreover, EGCG has been shown to induce the death of fat cells, helping with weight loss.
Garlic Extract
Garlic extract contains two components responsible for its health benefits: allicin and s-allyl cysteine (SAC). SAC is more stable and better absorbed by the body than allicin. The slow-carb diet also suggests that garlic extract intake is helpful during the program to avoid regaining fat. In fact, research shows that garlic extract, specifically aged garlic extract, could help reduce weight and avoid increases in body fat when combined with a 12-week exercise regimen.
Benefits of the Slow Carb Diet
There are a few potential benefits to going on the slow carb diet. Cutting out things like “white” carbohydrates “eliminates common sources of calories and potential blood sugar spikes, which can lead to overeating and cravings,” says Scott Keatley, R.D., co-owner of Keatley Medical Nutrition Therapy.
Eating carbs that are slow to digest can bring you many of the same benefits as a low-carb diet. Studies have reported that foods high in fiber and protein can help reduce weight and lower the risk of obesity by increasing satiety. Low-carb diets can help reduce insulin release, a critical hormone that results in an anabolic, fat-storing state. There is evidence to support the claim that the slow-carb diet can help normalize blood sugar levels. Giving yourself a break and enjoying your favorite meals may help you eat healthily and stick to the diet the majority of the time. The slow-carb diet is easy to follow and inexpensive.
The diet’s restrictive nature can lead to weight loss, says Keri Gans, R.D.N., author of The Small Change Diet. “Almost any time you eliminate an entire food group, such as fruit and dairy, you will lose weight,” Gans says. The emphasis on unprocessed, high-protein foods may help some people feel fuller and more satisfied while promoting muscle preservation, Keatley says. “It also removes many calorie-dense, low-nutrient foods, which can lead to short-term weight loss success,” he adds. The diet is also big on eating plenty of vegetables and legumes, which are packed with nutrients, Gans points out. “In the beginning, another pro for some individuals is the very limited menu,” she says. “Fewer daily choices to make can make it easier to stay on course.”
Drawbacks of the Slow Carb Diet
Overall, the slow-carb diet appears to be risk-free for most people, but there are some drawbacks to consider. There are some definite cons to this diet, according to nutritionists. “This approach is overly simplistic and risks demonizing nutrient-dense foods like fruit and dairy, which provide essential vitamins, minerals, and other health benefits,” Keatley says. The supplements are likely recommended because the diet is so restrictive, he says. “While supplements may mitigate some issues, they can’t fully replace the variety of nutrients available in whole foods, making the reliance on them a red flag for the diet’s overall quality,” Keatley says.
Overdoing it on a cheat day can be dangerous because it can hinder your weight loss efforts, cause digestive problems, and increase cravings. Eating the same meals over and over can get boring and reduce the variety of nutrients you consume.
While Gans says the diet’s repetition may be helpful at first, it can get old after a while. “This will eventually become a con as the repetition will cause many people to rebel,” she says. Gans also isn’t a fan of the diet removing entire food groups, which is a move that she calls “misguided.”
Sample Slow Carb Diet Meals
There is no calorie counting on the slow carb diet, and Ferriss says you should eat as much as you’d like. However, he recommends picking three to four meals and repeating them for at least the first two weeks. Sample meals he suggests:
- Breakfast: Three scrambled whole eggs, lentils, and spinach
- Lunch: Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole
- Dinner: Salmon, asparagus (or lentils), and coconut cauliflower curry mash
The slow-carb diet suggests having a meal with at least 30 grams of protein within an hour of waking up. After breakfast, meals should be had 4 hours apart, typically resulting in 3-4 meals per day.
Is the Slow Carb Diet Safe?
In the short term, the diet can be safe. But dietitians have concerns about long-term healthy while following the slow carb diet. “For most individuals, the slow carb diet is not a sustainable or optimal approach to weight loss,” Keatley says. “While it may deliver short-term results, its restrictive nature and reliance on supplements make it less appealing compared to balanced dietary patterns that include a variety of nutrient-dense foods.”
Gans also doesn’t recommend trying this diet. “Far better, less restrictive, healthier options are available that will promote weight loss and keep a person’s sanity,” she says.
Slow vs. Low Carb Diet
While both the Slow-Carb Diet and a generic low-carb diet share the common goal of restricting carbohydrate intake, they differ in their specific approaches. The Slow-Carb Diet is a subtype of a low-carb diet and poses specific rules that must be followed to improve metabolic health and weight management. On the other hand, a low-carb diet encompasses a broader spectrum of approaches, with different levels of carbohydrate restriction and dietary guidelines. Individual responses to these diets vary, and personalized nutrition guidance can help ensure that dietary needs are met while avoiding potential risks.
Incorporating Slow-Digesting Carbs into Your Diet
Whether you're following the Slow-Carb Diet or simply seeking to optimize your carbohydrate intake, there are many options to help you get started.
Slow-Digesting Fruits
While the Slow-Carb diet warns against eating fruits, there are a number of fruits that offer low glycemic impact and are rich in fiber. Consume these fruits in whole food form when possible, and remember that quantity matters, as a higher amount of a low-GI food may also have a higher glycemic impact.
- Apples
- Blueberries
- Cherries
- Grapefruit
- Apricots
- Plums
- Strawberries
- Oranges
Slow-Digesting Vegetables
For those seeking slow-digesting veggies that contribute to sustained energy and overall well-being, the following options are not only low on the glycemic index but also packed with essential nutrients and fiber.
- Leafy greens, such as spinach and kale
- Broccoli
- Cauliflower
- Bell peppers
- Asparagus
Slow-Digesting Grains
When it comes to slow-digesting grains, selecting options that are low on the glycemic index and rich in fiber can contribute to sustained energy levels and overall health. The following food list offers a delightful variety of grains that provide essential nutrients.
- Barley
- Bran
- Steel cut oats
- Quinoa
- Brown rice
Slow-Digesting Legumes
For a nutritious and sustained source of energy, incorporating slow-digesting legumes into your diet is a wise choice. These legumes not only have a low glycemic index, but they also support digestive health, provide a plant-based protein source, and contribute to overall well-being.
- Lentils
- Beans
- Peas
- Chickpeas
- Soybeans
It's noteworthy that all legumes and beans, including lentils, beans, peas, chickpeas, and soybeans, are considered low glycemic. This is due to their resistant starch content, which resists digestion in the small intestine, leading to a slower release of glucose into the bloodstream. It’s important to note, however, that preparation methods can also affect GI-baked beans, for example, are considered high GI.
How Do Slow-Digesting Carbs Affect Blood Sugar?
The fiber content found in low-glycemic complex carbohydrates plays a pivotal role in moderating blood sugar spikes, contributing to overall health, and reducing the risk of chronic conditions like cardiovascular disease and insulin resistance. Unlike high GI carbohydrates, which can cause rapid fluctuations in blood glucose levels, the presence of fiber in slow-digesting carbs slows down the absorption of sugar in the bloodstream. This gradual release helps prevent sudden spikes and crashes, providing a more stable and sustained source of energy.
Other Benefits of Eating Slow-Digesting Carbs
In addition to their impact on blood sugar regulation, incorporating slow-digesting carbs into your diet can also benefit weight loss and heart health, largely due to their fiber content. Research shows that a diet rich in fiber is associated with a reduced risk of weight gain over time. The polyphenols and other bioactive compounds found in slow-digesting carbs such as lentils may help prevent a number of degenerative diseases in humans. The consumption of legumes such as lentils is linked with reductions in diabetes, cardiovascular disease, and cancer risk.
Fast-Digesting Carbs to Limit in Your Diet
Not all carbohydrates are created equally, and understanding the distinction between high and low-glycemic options is important for your health. Consuming high amounts of high-glycemic, or fast carbs may increase your risk of developing insulin resistance, promote inflammation, and increase the risk of chronic diseases.
These include refined grains and ultra-processed options such as:
- White pasta, white bread
- Breakfast cereals
- Sweets like cakes, cookies, and candy
- Sugary drinks like sodas
Contrary to common belief, not all high-glycemic carbs are simple carbs. Sweet potatoes, watermelon, and mangos, for example, are some high-glycemic carbs that are actually considered to be nutrient-dense.